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WOD ARCHIVE

  • Monday WOD

    By Wodify Admin | In WOD | on December 17, 2017

    St. Louis – CrossFit WOD Weightlifting Back Squat (x6x5x4x3x2) take your loads from previous weeks and try and hit all reps, then, finish with a tough two! 1RM’s next week!!! Metcon Metcon (AMRAP – Reps) Tabata KB Swing (53/35) Rest 2:00 Tabata Barbell Back Squats (45/35) Rest 2:00 Tabata Burpees Rest 2:00 Tabata Double UndersLonger […]

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  • “TOMMY MAC” HERO WOD

    By Wodify Admin | In WOD | on December 16, 2017

    St. Louis – CrossFit WOD 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12 Hang Squat Clean (115/75 lbs) 12 Burpees 12 Overhead Squat (115/75 lbs) Sgt. Thomas R. MacPherson, 26, was killed in action on October […]

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  • Kidminator

    By Wodify Admin | In WOD | on December 16, 2017

    St. Louis – Hero With Fitz KIDMINATOR (Time) For Time 400 meter Run 1 Clean (100/70 kg) 30 Handstand Push-Ups 1 Clean (100/70 kg) 30 Wall Ball Shots (9/6 kg) 1 Clean (100/70 kg) 100 Double-Unders 1 Clean (100/70 kg) 30 Pull-Ups 1 Clean (100/70 kg) 30 Kettlebell Swings (30/21 kg) 1 Clean (100/70 kg) […]

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  • Saturday WOD

    By Wodify Admin | In WOD | on December 15, 2017

    St. Louis – CrossFit WOD Metcon Metcon (Time) Partner WOD 800m Farmer’s Carry 53/35 300-Air Squats 200-Push Ups 100-Pull Ups 800m Farmer’s CarryYou may partition the squats, push ups and pull ups however you and your partner deem fit. What teams will complete it unpartitioned??? The farmer’s carry will be one partner carrying while the […]

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  • D6W14

    By Wodify Admin | In WOD | on December 15, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting Power Clean & Jerk Build to today’s 1-RM Power Clean & Jerk Clean Lift Off + Clean Deadlift (4x2x1) Four sets of: 2 Clean Lift-Offs + 1 Clean Deadlift with 8-second descent Rest as needed Metcon Metcon (Time) Complete 20 rounds for time of: 5 Pull-Ups 10 Push-Ups […]

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  • Weightlifting Cycle 2, D2Wk7

    By Wodify Admin | In WOD | on December 15, 2017

    St. Louis – Olympic Weight Lifting Weightlifting A) Take 15 minutes to build to a 1RM Snatch for the day. B) Take 15 minutes to build to a 1RM Clean and Jerk for the day. C) Front Squat/Back Squat: 2/4 – 6 sets @ 94% of Monday’s weight Rest “2 min” between sets Snatch Clean […]

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  • D5W14

    By Wodify Admin | In WOD | on December 14, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Sets 4-8 – 2 reps @ 90-95% Rest 3 minutes between sets. Snatch In 15 minutes build to today’s heavy… Snatch […]

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  • Friday WOD

    By Wodify Admin | In WOD | on December 14, 2017

    St. Louis – CrossFit WOD Weightlifting Deadlift (4×2) A1: Dead Lift x2 Rest :30 A2:Walking Lunge x 12 (total steps) Metcon Metcon (Time) For Time: 30-20-10 KB Swings 53/35 Wall Balls 20/14 Row (Cals) RX+ 70/53 & 30/20Optioal AAB cals in replace of rowing. Women would scale the AAB to 20,15,10.

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  • Thursday WOD

    By Wodify Admin | In WOD | on December 13, 2017

    St. Louis – CrossFit WOD Weightlifting Shoulder Press (5×3) Complete 1 set of Bar Pronated Bent Row between each pressing set x6 reps. Metcon Metcon (AMRAP – Rounds and Reps) 20:00 Amrap 150′ Bear Crawl 20-Ball Slams 35/20 100m Double Front Rack Carry 35/25 20-Hip Extensions RX+53/35 OSC Metcon (No Measure) 3 Sets: 15-Turkish Sit […]

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  • Wednesday WOD

    By Wodify Admin | In WOD | on December 12, 2017

    St. Louis – CrossFit WOD Metcon Metcon (No Measure) 3×10:00 Amraps 0:00-10:00 7-Dips (Rings or Bar) 14-Overhead Squats 45/35 21-Double Unders 10:00-20:00 6-Dips 12-Squat Snatch 65/45 42-Double Unders 20:00-30:00 5-Dips 10-Power Snatch 75/55 63-Double Unders RX+ 115/75 for everythingNo rest between Amraps…Today we 30:00 straight. Pace yourself like you would for a long workout. Focus […]

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  • DEC 6 COMPETITION

    By Wodify Admin | In WOD | on December 12, 2017

    St. Louis – CrossFit WOD AMPED A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 1 rep @ 90% (pause for 1-2 seconds in the receiving position) Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being […]

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  • DAY 2 W14

    By Wodify Admin | In WOD | on December 11, 2017

    St. Louis – CrossFit WOD AMPED A. Build to today’s 1-RM… Pause Front Squat @ 33X1 + 2 Front Squats Perform one pause squat with a 3-second hold at the bottom, followed immediately thereafter by two front squats with no prescribed tempo. B. Every 90 seconds, for 15 minutes (10 sets) of: Clean x 1 […]

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  • Tuesday WOD

    By Wodify Admin | In WOD | on December 11, 2017

    St. Louis – CrossFit WOD Weightlifting Back Squat (4×3) Keep Building! Metcon Metcon (No Measure) 0:00-8:00 8:00 Amrap 6-Squat Clean + Push Jerk 12-Bar Over Burpees —Rest 2:00— 10:00-20:00 10:00 Amrap 9-HSPU 12-Bulgarian Split Squats 6/leg 15-Calorie Row RX+ Alternating Pistols Metcon (AMRAP – Rounds and Reps) 8:00 Amrap 6-Squat Clean + Push Jerk 115/75 […]

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  • Monday WOD

    By Wodify Admin | In WOD | on December 10, 2017

    St. Louis – CrossFit WOD Weightlifting Bench Press (5×4) Complete 1 set of max strict pull ups between each set. Metcon (AMRAP – Rounds and Reps) 20:00 Amrap 16-Deadlifts (Bodyweight) 16-Hand Release Push Ups 16-Goblet Squats 53/35 8-Turkish Get Ups 53/35 16-Cossack Slide 53/35If body weight is too heavy for UB sets, think about scaling […]

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  • Day 1 W14

    By Wodify Admin | In WOD | on December 10, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps @ 50-60% Followed by… Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch + Hang Snatch @ 60-70% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + […]

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